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Food Sources of Soluble Fibre
Dietary fibre comes from plant foods. There are two types: soluble and
insoluble fibre. Most fibre containing foods have a mix of both.
Insoluble fibre is found in the skins of vegetables and fruit and
the bran portion of whole grains. Insoluble fibre helps promote
regularity and a healthy digestive system.
Soluble fibre can be found in some vegetables, fruit, grains and
legumes such as dried beans and peas. When water is added to
a food the soluble fibre thickens and becomes sticky, gummy and
gel like. Soluble fibre can help slow the digestion of food.
Soluble fibre helps to:
Lower blood cholesterol levels. Aim for at least 10 grams (g) of
soluble fibre every day.
Control blood glucose (sugar) levels. This is helpful if you have
diabetes or if you suffer from hypoglycemia (low blood sugar)
Manage diarrhea and loose stools
Reduce some of the symptoms of Irritable Bowel Syndrome
Reduce the risk of getting intestinal ulcers
Have a healthier colon by increasing the amount of healthy
bacteria
How much soluble fibre should I aim for?
There are no guidelines on how much soluble fibre you should have for
a healthy diet. Instead, recommendations are for total dietary fibre
which includes a mixture of both soluble and insoluble fibre. Men and
women over the age of 18 should aim for at least 21-38 grams of total
dietary fibre each day. For more information about how much dietary
fibre you should get in your diet, see the Additional Resource section.
© 2012 Dietitians of Canada. All rights reserved.
May be reproduced in its entirety provided source is acknowledged.
This information is not meant to replace advice from your medical doctor
or individual counseling with a registered dietitian. It is intended for
educational and informational purposes only.
Updated: 2012-03-16 | PAGE 1
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